Description4 servings Cooking spray 1 pound boneless, skinless chicken breasts or tenderloins or 1 pound ground white meat chicken or turkey 1 medium onion, finely chopped 1 medium bell pepper, chopped (any color) 1 teaspoon or 3 cloves minced garlic 2 cups fat-free, low-sodium chicken broth (or 1 16-oz can) 2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy) 1/2 teaspoon pepper 1 teaspoon cumin 1/2 teaspoon chili powder (optional) 1 medium jalapeno, chopped (optional if you like spicy chili) Chopped fresh cilantro (optional) 1/2 cup low-fat or fat free sour cream (optional) - Remove visible fat from chicken, cut into bite-sized pieces.
- Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
- Lightly mash the drained, rinsed beans with a fork.
- Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
- Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)
Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever’s cheaper! Be sure to check for specials or sales. Per serving: | Calories | 344 | | Total Fat | 3.0 g | | Saturated Fat | 0.5 g | | Trans Fat | 0.0 g | | Polyunsaturated Fat | 0.5 g | | Monounsaturated Fat | 1.0 g | | Cholesterol | 73 mg | | Sodium | 174 mg | | Carbohydrates | 41 g | | Fiber | 10 g | | Sugars | 7 g | | Protein | 39 g |
Dietary Exchanges: 2 1/2 starch, 1 vegetable, 4 lean meat |